Keto Bread: Carb-Free Mystery Explained

Keto bread is a low-carb alternative to traditional bread, which is made with ingredients such as almond flour, coconut flour, psyllium husk, cream cheese, and eggs. It typically contains fewer carbohydrates and higher protein and fiber content than regular bread. For example, a slice of Franz Keto White bread contains 12 grams of carbohydrates, compared to 14 grams in a slice of typical white bread.

Keto bread allows those on a keto diet to still enjoy bread, which would usually be off-limits due to its high carbohydrate content. However, it's important to note that keto bread may not contain the same nutrients as whole-grain bread, such as B vitamins and minerals.

There are also several alternative bread substitutes for those on a keto diet, such as cloud bread, eggplant disks, and portobello mushroom buns.

Keto bread is made with almond or coconut flour, ground flax, psyllium husk, or low-carb almond meal

Almond flour is a popular choice for keto bread as it has a fine texture and a pleasantly nutty flavour. It is important to use blanched almond flour, as almond meal (which includes the skins) can result in a heavier, denser loaf. Coconut flour can also be used, but it has different baking properties to almond flour and may not produce the same light and fluffy texture.

Ground flax and psyllium husk are often added to keto bread recipes as they are high in fibre and help create a chewy texture. Psyllium husk, in particular, is a key ingredient in many keto bread recipes as it absorbs a lot of moisture and helps the bread to rise. It is important to note that some brands of psyllium husk can turn the bread purple, but this does not affect the taste.

Xanthan gum is another common ingredient in keto bread as it gives the bread a sturdier texture and makes it easier to slice. However, this ingredient can be omitted or substituted with ground chia seeds.

To make keto bread, the dry ingredients (almond flour, psyllium husk, baking powder, and salt) are mixed together in a large bowl. In a separate bowl, the wet ingredients (eggs, oil or butter, and water) are combined. The wet ingredients are then added to the dry ingredients and mixed until a smooth dough forms. The dough is then transferred to a loaf pan and baked in the oven until cooked through.

It is important to note that keto bread may not rise as much as traditional bread and can have a denser texture. To achieve the best results, it is recommended to use room temperature ingredients, fresh baking powder, and not to over-mix the dough.

It's high in fat and protein, and low in carbohydrates

Keto bread is typically made with almond flour or coconut flour, which are low-carb alternatives to wheat flour. These flours are high in fat and protein, and their inclusion means that keto bread is also high in fat and protein, and low in carbohydrates.

Almond flour, for example, is made from ground, blanched almonds and is a popular choice for keto bread as it provides more flavour and a better texture than coconut flour. Coconut flour is much more absorbent and can result in a dry loaf of bread.

Keto bread made with almond flour will also usually include other ingredients such as eggs, olive oil, butter or coconut oil, baking soda or powder, salt, and sometimes sweeteners like maple syrup or stevia.

The high fat and protein content of keto bread comes from the inclusion of ingredients like eggs and olive oil or butter. The type of flour used, and the fact that there is no wheat flour, means that the carbohydrate content is very low.

For example, one recipe for keto bread made with almond flour contains 177 calories per serving, with 15g of fat, 8g of protein, and only 5g of carbohydrates. Another recipe contains 90 calories per serving, with 63 calories from fat, and only 1g of net carbs.

Keto bread is a good option for people following a low-carb or ketogenic diet, and it allows them to continue enjoying bread-based foods like sandwiches and toast.

It's typically low-calorie, with some brands containing 35-40 calories per slice

Keto bread is typically low-calorie, with some brands containing 35–40 calories per slice. This is significantly fewer calories than a slice of regular white bread, which typically contains about 70 calories.

The calorie count of keto bread varies by brand and ingredients. For example, Nature's Own's Keto Soft White bread contains 35 calories per slice, while the Lewis Bake Shop's Healthy Life Keto Bread contains 35 calories per 28g slice.

In addition to being low in calories, keto bread is also low in carbs, with some brands containing as little as 1 gram of net carbs per slice. This is achieved by using ingredients such as almond flour, wheat starch, and wheat protein, which are lower in carbs than traditional bread ingredients like white flour.

Keto bread is a popular choice for those following a keto or low-carb diet, as it allows them to enjoy bread without compromising their dietary restrictions. While it may be more expensive than regular bread, many people find it to be a worthwhile investment for the health benefits it offers.

It's not completely carb-free, but it's lower in carbs than regular bread

While keto bread is often marketed as a zero-carb alternative to regular bread, it's important to remember that it's not completely carb-free. However, it typically contains significantly fewer carbs than traditional bread, making it a popular option for those following a low-carb or ketogenic diet.

Regular bread is usually made with refined wheat, which is high in carbohydrates. In contrast, keto bread is made using alternative ingredients that are lower in carbs. These may include almond flour, coconut flour, psyllium husk, cream cheese, and eggs. By substituting traditional flour with these low-carb options, keto bread recipes can achieve a much lower carb count per slice.

For example, a typical slice of regular bread contains around 20 grams of carbohydrates. On the other hand, a slice of keto bread may have as little as 1-2 grams of net carbs, or even less. This reduction in carb content is crucial for individuals following a ketogenic diet, as it helps maintain their body's state of ketosis, where fat is burned for energy instead of carbohydrates.

It's worth noting that the term "net carbs" is often used when discussing keto bread. Net carbs refer to the total carbohydrate content minus the fibre content. This is an important distinction because fibre is not digested in the same way as other carbohydrates and does not impact blood sugar levels in the same manner. Therefore, by subtracting the fibre content, the net carb count provides a more accurate representation of the bread's impact on blood sugar and ketosis.

While keto bread may not be entirely carb-free, it offers a significantly reduced carb intake compared to regular bread. This makes it a valuable option for those adhering to a ketogenic diet, allowing them to enjoy bread-based meals while still maintaining their dietary restrictions.

You can make your own keto bread at home with simple ingredients

Keto bread is a great option for those on a low-carb diet, and you can make it at home with just a few simple ingredients. Here's a step-by-step guide to making your own keto bread with almond flour:

Ingredients:

• Almond flour
• Baking soda/baking powder
• Salt
• Eggs
• Olive oil or butter
• Optional: maple syrup, apple cider vinegar, cream of tartar, sweetener, xanthan gum

Method:

• Preheat your oven to 180C/350F.
• Line an 8x4-inch loaf pan with parchment paper, leaving a little overhang for easy removal.
• In a small bowl, combine the dry ingredients: almond flour, baking soda/powder, and salt.
• In a separate bowl, whisk together the wet ingredients: eggs, olive oil/melted butter, and any optional wet ingredients.
• Add the dry ingredients to the wet ingredients and mix until combined.
• Transfer the batter to the prepared loaf pan.
• Bake for 30-35 minutes, or until a toothpick inserted into the centre comes out clean.
• Allow the bread to cool completely in the pan before slicing and serving.

Storage:

Keto bread should be stored in the refrigerator, covered, at all times. It will keep for up to 2 weeks. You can also freeze slices of keto bread for up to 6 months.

Tips:

• Use blanched almond flour for the best results. Almond meal will make the bread denser.
• Make sure your eggs are at room temperature before starting.
• If you want to reduce the 'eggy' flavour, use 6 egg whites instead of whole eggs, and save the yolks for making keto mayo.
• For a taller loaf, try making a double batch.
• This bread freezes well, so you can make two loaves and freeze one for later.

Frequently asked questions